Tri Training NZ

Wednesday Windtrainer Workout: VO2 Max Top Up

This session will help you work hard then recover quickly, before working extra hard.

Tri Training NZEach Wednesday I’ll post a Wind Trainer session that you can do in under 60 minutes to enhance your cycling. See the previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray he will in most cases prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.

VO2 Max Top Up

  • 10min Warm Up Level II;

Main set:

  • 2 sets of:
    • 5x 90sec Level V, 90sec Level II RI;
    • 5min Level II RI between sets
  • 10min Cool Down Level I-II;
  • 10min Stretching

The warm up should be done at an intensity that is steady but not over consuming at Level II.

The main set includes two sets of five repetitions of 90 seconds at Level V (as hard as you can ride), then 90 seconds Level II easy spinning to recover prior to the next repetition. Once all five repetitions have been completed then spin easily at Level II for five minutes prior to repeating a second set.

Once both sets have been done commence a cool down at a low intensity for ten minutes.

Finish with 10 minutes stretching to assist with your recovery.  This isn’t necessarily included in the 60 minute workout and can be conducted whilst showering post workout.

This session can also be done out on the road just as easily as on a wind trainer, but is a lot more effective on the wind trainer. Push yourself hard in this session and you will find your form will come on nicely.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at and 021 348 729. Make sure you sign up to my informative newsletter.

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For more great workouts of this nature check out my eBook Top 10 Cycle Workouts from Coach Ray.


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